Tag: Grow Your Own Food

Why You Should Grow Your Own Food

Food prices are rising at a significant rate, and for many families, in order to make their money stretch, they are having to compromise on the the quality of produce on their shopping list. This situation has led many to question how they can provide healthy, affordable food for their households. One effective solution is to grow your own food. Cultivating a garden, no matter the size, offers a range of benefits that extend beyond the dinner table.

So what are the advantages of growing your own food?

Complete Control Over Your Food’s Journey

When you purchase produce from a supermarket, its journey from farm to shelf is often long and complex. It passes through various stages of harvesting, transport, storage and processing. At each stage, the food can be exposed to chemicals, preservatives and contaminants.

By growing your own fruits and vegetables, you have complete transparency. You know exactly what has gone into nurturing them, from the soil and fertilisers used to the pest control methods applied. This allows you to completely eliminate the use of synthetic pesticides and herbicides, which have been linked to various health concerns. Growing food organically becomes a straightforward choice rather than a costly supermarket option.

Fresher Produce and Superior Taste

The flavour of freshly picked produce is often superior to that of store-bought alternatives. This difference in taste is not just anecdotal; it has a scientific basis. From the moment a fruit or vegetable is harvested, its sugars begin to convert into starches, its moisture content starts to decrease, and its delicate flavour compounds begin to break down.

Supermarket produce may have been harvested days or even weeks before it reaches your kitchen. To withstand the long transit times, many varieties are picked before they are fully ripe and are sometimes artificially ripened using ethylene gas. This process compromises the development of natural sugars and aromatic compounds, resulting in a less flavourful product. When you grow your own food, you can harvest it at its peak of ripeness, ensuring maximum flavour and nutritional value.

Significant Cost Savings

While there is an initial investment required for soil, seeds and tools, growing your own food can lead to substantial long-term savings. The cost of a packet of seeds is minimal compared to the price of purchasing the resulting produce week after week. A single tomato plant, for example, can yield several kilograms of fruit over a season, far exceeding the value of its initial cost.

These savings become particularly noticeable with herbs and salad greens, which are often expensive to buy fresh but are easy and prolific to grow. By cultivating your own produce, you can reduce your grocery bills and allocate those savings to other household needs.

Access to Unique Varieties

Supermarkets typically stock a limited range of fruit and vegetable varieties, selected primarily for their ability to travel well and maintain a long shelf life. This commercial focus means that many flavourful and unique heirloom varieties are not available to the average consumer.

Growing your own food opens up a world of choice. Seed catalogues and local nurseries offer a vast selection of varieties, each with its own distinct taste, colour and texture. This allows you to cultivate produce that is tailored to your culinary preferences and to experience flavours that cannot be found in a typical grocery store.

Reducing Your Carbon Footprint

The modern food supply chain is a significant contributor to greenhouse gas emissions. Produce is often transported thousands of miles by air, sea and road, consuming large amounts of fossil fuels. This journey from farm to consumer is often referred to as “food miles.”

By growing your own food, you eliminate these food miles entirely. Your produce travels only from your garden to your kitchen, drastically reducing the carbon emissions associated with your food consumption. Furthermore, you eliminate the need for single-use plastic packaging, which is a major source of pollution.

Promoting Food Security

Food security refers to having reliable access to a sufficient quantity of affordable, nutritious food. On a household level, a garden can provide a degree of food security, offering a supplementary source of fresh produce that is independent of supply chain disruptions or price fluctuations. While a small garden may not meet all of your nutritional needs, it can provide a valuable buffer and contribute to your family’s resilience.

Stress Reduction and Mental Clarity

Gardening is widely recognised for its therapeutic qualities. Engaging in the physical tasks of planting, watering and weeding can have a meditative effect, helping to lower levels of the stress hormone cortisol. Spending time outdoors, surrounded by greenery, has been shown to improve mood and reduce feelings of anxiety. The sense of purpose and accomplishment that comes from nurturing a plant from seed to harvest can also be a powerful boost to self-esteem.

Physical Activity and Vitamin D

Gardening is a form of gentle, low-impact exercise that involves a variety of movements, such as digging, lifting and stretching. This activity can improve strength, flexibility, and cardiovascular health. Additionally, spending time in the garden exposes you to sunlight, which is essential for the body’s production of Vitamin D. This vitamin plays a crucial role in bone health and immune function.

A Rewarding Family Activity

Gardening can be a wonderful activity for the entire family. It provides an opportunity for children to learn where their food comes from and to develop an appreciation for nature. Involving them in the process of planting and harvesting can encourage them to try new fruits and vegetables, promoting healthier eating habits from a young age.

A Step Towards a Healthier Future

Growing your own food is a practical and rewarding endeavour that offers a multitude of benefits. It provides access to fresher, more nutritious produce, reduces household expenses and lessens your environmental impact. Furthermore, the act of gardening contributes positively to mental and physical wellbeing.

Whether you have a large garden, a small patio or just a sunny windowsill, you can start growing your own food. By taking this small step, you can improve the quality of your diet, gain a greater connection to your food, and contribute to a more sustainable lifestyle for you and your family.

Further Reading: How to Start Your Own Vegetable Patch, How to Plan and Design Your Dream Vegetable Patch, Why Choose Sow It Grow It and Feast for Your Garden?, How to Choose the Perfect Flower Pot for Your Crops, The Principles of Organic Gardening

Chutney: A Taste of History in a Jar

Autumn brings with it a rich tapestry of colours and flavours. As the leaves turn golden and the air grows crisp, our kitchens fill with the comforting aromas of seasonal cooking. This is the perfect time of year for preserving the harvest’s bounty, and there is no better way to do so than by making a batch of delicious, homemade chutney.

Chutney is more than just a condiment; it’s a jar full of history, flavour and resourcefulness. It represents a tradition of turning surplus fruits and vegetables into something that can be enjoyed for months to come. A chutney is the simple joy of transforming humble ingredients into a truly special store-cupboard staple. Let’s start stirring up some history and flavour.

What is Chutney?

At its heart, chutney is a savoury condiment made from a combination of fruits, vegetables, vinegar, sugar and spices. The ingredients are slowly simmered together until they break down and thicken, creating a rich, flavourful preserve. The magic of chutney lies in its perfect balance of sweet, sour and spicy notes, which makes it an incredibly versatile partner for a wide variety of dishes.

Unlike a jam, which is typically sweet and made primarily from fruit, chutney leans towards the savoury side. The inclusion of vinegar gives it a tangy kick, while onions, garlic and an array of spices add depth and complexity. It can range in texture from a smooth purée to a chunky mixture, and its flavour profile can be anything from mild and fruity to fiery and intense.

Think of it as the ultimate accompaniment. A dollop of apple chutney can elevate a simple cheese sandwich, a spoonful of spicy tomato chutney can bring a curry to life, and a tangy plum chutney is the perfect companion for a Ploughman’s lunch. It is a testament to the art of preserving, turning everyday ingredients into something truly extraordinary.

A Brief History of Chutney

The story of chutney begins not in the British countryside, but in India, where it has been a staple for centuries. The word “chutney” comes from the Hindi word chatnī, which means “to lick.” In India, chutneys were traditionally fresh preparations, made by grinding herbs, spices and other ingredients into a paste using a stone mortar and pestle. These fresh chutneys, like mint or coriander chutney, were made to be eaten the same day, adding a burst of flavour to meals.

The journey of chutney from India to Britain is intertwined with the history of the British Empire. During the 17th and 18th centuries, British officials and traders returning from India brought back a taste for these exotic flavours. They also brought back recipes, which soon had to be adapted. The fresh, tropical ingredients available in India were not readily found in Britain, and the long sea voyages required a method of preservation.

This necessity led to the invention of the chutney we know today. British cooks began to experiment, using local fruits and vegetables like apples, plums and marrows. They added vinegar and sugar, which acted as preservatives, allowing the chutney to be stored in jars for long periods. This new, preserved style of chutney became incredibly popular during the Victorian era. Major Grey’s Chutney, a famous mango chutney, is said to have been created by a British army officer in the 19th century and remains a classic example of this Anglo-Indian culinary fusion.

Over time, chutney became a cornerstone of British preserving culture. It was a practical and delicious way to use up gluts of produce from the garden or allotment, ensuring nothing went to waste. Today, it stands as a delicious symbol of our culinary history—a flavour born in India and lovingly adopted and adapted in British kitchens.

The Art of Preserving

Making chutney is a wonderful way to connect with the seasons and practice the age-old tradition of preserving food. At its core, preserving is about extending the life of fresh produce, allowing us to enjoy the flavours of the harvest long after the season has passed. Chutney accomplishes this through a simple yet effective scientific process.

The two key ingredients responsible for preserving chutney are vinegar and sugar.

  • Vinegar: The high acidity of vinegar creates an environment where most bacteria, yeasts and moulds cannot survive. This process, known as pickling, is one of the oldest methods of food preservation.
  • Sugar: Sugar acts as a preservative by drawing water out of the food’s cells through a process called osmosis. This reduces the amount of available water, which microorganisms need to grow.

When combined and heated, the sugar and vinegar work together to create a safe, long-lasting preserve. The slow simmering process not only develops the chutney’s flavour but also ensures that all the ingredients are heated sufficiently to destroy any harmful microorganisms. Finally, sealing the hot chutney in sterilised jars creates a vacuum seal, which prevents new contaminants from entering and spoiling the contents.

This clever combination of science and cookery means that a well-made chutney can be stored in a cool, dark place for a year or even longer, with its flavour often improving and mellowing over time. It’s a sustainable and satisfying way to reduce food waste and enjoy homemade goodness all year round.

Autumnal Chutney Recipes

Autumn is arguably the best season for chutney-making. The harvest provides a wonderful abundance of apples, pears, plums and late-season vegetables, all begging to be turned into something delicious. Here are a few recipes to get you started.

Before you begin, remember the basic principle of chutney making: chop your ingredients, place them in a large, heavy-bottomed pan and simmer gently until thick and glossy. The exact cooking time will vary, but patience is key. A good test for readiness is to drag a wooden spoon across the bottom of the pan—if the channel it creates remains for a few seconds before filling up, the chutney is likely ready.

1. Classic Apple and Date Chutney

This is a timeless recipe that pairs beautifully with cheese and cold meats. It’s sweet, tangy and wonderfully warming.

Ingredients:

  • 1 kg cooking apples (like Bramley), peeled, cored and chopped
  • 500g onions, chopped
  • 250g dates, chopped
  • 500g demerara sugar
  • 500ml cider vinegar
  • 1 tsp ground ginger
  • 1 tsp mixed spice
  • 1 tsp salt

Method:

  1. Place all the ingredients into a large, heavy-bottomed pan.
  2. Heat gently, stirring occasionally, until the sugar has completely dissolved.
  3. Bring the mixture to a simmer and cook for 1.5 to 2 hours, stirring from time to time to prevent it from catching on the bottom of the pan.
  4. The chutney is ready when it has thickened and has a rich, pulpy consistency.
  5. Carefully spoon the hot chutney into warm, sterilised jars, seal immediately, and label.

Nutritional Value (per tbsp): Approx. 35 kcal, 9g carbohydrates (8.5g sugars).
Storage: Store in a cool, dark place. It will be ready to eat in about 4 weeks, but the flavour improves if left for a couple of months. Once opened, keep it in the fridge and use it within 6-8 weeks.

2. Spiced Plum and Walnut Chutney

This chutney has a deep, rich flavour and a lovely texture from the walnuts. It’s a perfect addition to a festive cheeseboard.

Ingredients:

  • 1 kg plums, halved and stoned
  • 400g onions, chopped
  • 200g raisins
  • 100g walnuts, roughly chopped
  • 400g soft brown sugar
  • 500ml red wine vinegar
  • 1 cinnamon stick
  • 1 tsp ground cloves
  • 1 tsp salt

Method:

  1. Put the plums, onions, raisins, sugar, and vinegar into a large pan.
  2. Add the cinnamon stick, ground cloves, and salt, and stir well.
  3. Heat gently until the sugar dissolves, then bring to a simmer.
  4. Cook for about 1.5 hours, stirring occasionally, until the plums have broken down and the mixture is thick.
  5. Remove the cinnamon stick and stir in the chopped walnuts.
  6. Cook for another 5 minutes.
  7. Spoon the hot chutney into warm, sterilised jars, seal and label.

Nutritional Value (per tbsp): Approx. 45 kcal, 1g fat, 9g carbohydrates (8g sugars).
Storage: Store in a cool, dark place for at least a month before eating. Once opened, refrigerate and consume within a month.

3. Green Tomato and Chilli Chutney

A great way to use up unripe tomatoes at the end of the season. This chutney has a lovely tang with a gentle kick of heat.

Ingredients:

  • 1 kg green tomatoes, chopped
  • 500g cooking apples, peeled, cored, and chopped
  • 500g onions, chopped
  • 2-3 red chillies, finely chopped (adjust to your taste)
  • 250g sultanas
  • 500g light muscovado sugar
  • 600ml malt vinegar
  • 1 tbsp mustard seeds
  • 1 tsp salt

Method:

  1. Combine all the ingredients in a large, heavy-bottomed pan.
  2. Stir over low heat until the sugar has dissolved.
  3. Bring to a gentle boil, then reduce the heat and let it simmer for 2-3 hours, or until thick and reduced. Stir regularly to prevent sticking.
  4. Ladle the hot chutney into warm, sterilised jars. Seal tightly and label with the date.

Nutritional Value (per tbsp): Approx. 30 kcal, 7g carbohydrates (7g sugars).
Storage: Allow to mature for at least 4-6 weeks in a cool, dark place. After opening, store in the fridge and use within 2 months.

A Taste for Everyone, For Ever

Making chutney is more than just a cooking project; it’s an opportunity to connect with the past, embrace the seasons, and create something truly special with your own hands. The gentle simmering of fruits and spices fills the home with an aroma that is uniquely comforting, a promise of delicious things to come.

Whether you are an experienced preserver or a curious beginner, we encourage you to try making a batch of chutney this autumn. It is a rewarding and simple pleasure that yields delicious results. Share it with friends and family, or simply savour the satisfaction of a well-stocked pantry.

Plan your chutney-making day, gather your seasonal produce, and get ready to create a taste of history in a jar. You’ll be helping to keep a wonderful tradition alive, for everyone, for ever.

Further Reading: Warming Autumn Soups to Soothe the Soul, From Garden to Oven: Autumn Vegetable Bakes for the Family, Transform Leftover Veggies into Delicious House Pickles, Save Time and Money with Batch Cooking

From Garden to Oven: Autumn Vegetable Bakes for the Family

There’s something magical about stepping into your garden on a crisp autumn morning and gathering vegetables you’ve nurtured from seed. The satisfaction of transforming these homegrown treasures into warming, nourishing meals for your family creates memories that last far beyond the season. Autumn vegetables bring robust flavours and incredible nutritional value to your kitchen table, perfect for creating the kind of hearty bakes that bring everyone together.

Your autumn vegetable garden offers a bounty of possibilities for family cooking. Root vegetables like carrots, parsnips, and beetroot develop their sweetest flavours after the first frost. Brassicas such as Brussels sprouts, cauliflower, and kale reach their peak condition. Squashes and pumpkins store beautifully, providing months of cooking opportunities ahead.

These vegetables aren’t just delicious—they’re nutritional powerhouses. Packed with vitamins, minerals, and antioxidants, they support your family’s health during the cooler months when fresh produce becomes more precious. Creating warming bakes with your homegrown harvest transforms simple ingredients into comforting meals that nourish both body and soul.

The Art of Autumn Vegetable Baking

Baking autumn vegetables intensifies their natural sweetness whilst creating tender textures that even the fussiest eaters will enjoy. The gentle heat of the oven caramelises natural sugars, developing complex flavours that make vegetables irresistible. Root vegetables become creamy and golden, whilst brassicas develop nutty undertones that complement their earthy characteristics.

Understanding how different vegetables behave in the oven helps you create perfectly balanced bakes. Dense vegetables like potatoes and swede need longer cooking times and higher temperatures to become tender. Delicate vegetables such as courgettes and tomatoes require gentler treatment to prevent them becoming watery or overcooked.

The key to successful vegetable baking lies in preparation and timing. Cut vegetables into similar-sized pieces to ensure even cooking. Parboiling harder vegetables before baking saves time and guarantees tenderness. Adding vegetables in stages during cooking prevents some from becoming mushy whilst others remain undercooked.

Root Vegetable Gratin with Garden Herbs

This luxurious gratin transforms humble root vegetables into an elegant family dish that celebrates the best of your autumn harvest. The creamy texture and golden top make it perfect for Sunday lunches or special occasions.

Ingredients:

  • 500g potatoes, thinly sliced
  • 300g parsnips, thinly sliced
  • 200g carrots, thinly sliced
  • 300ml double cream
  • 100ml whole milk
  • 2 garlic cloves, minced
  • Fresh thyme and rosemary from your garden
  • 100g mature cheddar, grated
  • Salt and white pepper

Layer the sliced vegetables in a buttered baking dish, seasoning each layer. Combine cream, milk, garlic, and herbs in a saucepan and warm gently. Pour over vegetables and top with cheese. Bake at 180°C for 45-50 minutes until golden and bubbling.

This gratin provides excellent nutritional value for growing families. Potatoes offer vitamin C and potassium, whilst parsnips contribute folate and fibre. Carrots deliver beta-carotene for healthy vision, and the dairy ingredients provide calcium for strong bones and teeth.

Butternut Squash and Sage Bake

The sweet, nutty flavour of butternut squash pairs beautifully with earthy sage in this simple yet sophisticated bake. Perfect for using up those magnificent squashes that have been storing in your pantry since harvest.

Ingredients:

  • 1 large butternut squash, peeled and cubed
  • 12 fresh sage leaves
  • 3 tablespoons olive oil
  • 1 red onion, sliced
  • 100g feta cheese, crumbled
  • 50g pine nuts
  • Salt and black pepper

Toss cubed squash with olive oil, salt, and pepper. Roast at 200°C for 20 minutes. Add onion slices and sage leaves, roasting for another 15 minutes. Scatter with feta and pine nuts for the final 5 minutes of cooking.

Butternut squash is exceptionally rich in vitamin A, supporting immune function and healthy skin. The combination of healthy fats from olive oil and pine nuts helps your body absorb the fat-soluble vitamins more effectively.

Brussels Sprouts and Bacon Bake

Transform Brussels sprouts from a dreaded vegetable into a family favourite with this indulgent bake that combines smoky bacon with creamy cheese sauce.

Ingredients:

  • 750g Brussels sprouts, halved
  • 150g smoked bacon, chopped
  • 300ml cheese sauce
  • 50g breadcrumbs
  • 25g butter, melted
  • Freshly ground black pepper

Blanch Brussels sprouts for 3 minutes, then drain thoroughly. Mix with bacon and arrange in a baking dish. Pour over cheese sauce and top with buttered breadcrumbs. Bake at 190°C for 25 minutes until golden.

Brussels sprouts are nutritional superstars, containing more vitamin C than oranges and providing excellent levels of vitamin K for bone health. The addition of bacon makes this dish appealing to reluctant vegetable eaters whilst still delivering impressive nutritional benefits.

Mixed Vegetable and Lentil Bake

This hearty protein-rich bake combines your garden vegetables with nutritious lentils to create a complete meal that satisfies even the hungriest family members.

Ingredients:

  • 200g red lentils, rinsed
  • 2 large carrots, diced
  • 1 large courgette, sliced
  • 200g cherry tomatoes
  • 1 aubergine, cubed
  • 500ml vegetable stock
  • 2 tablespoons tomato purée
  • Mixed herbs from your garden
  • 100g mozzarella, torn

Layer vegetables in a deep baking dish. Mix lentils with stock and tomato purée, then pour over vegetables. Cover with foil and bake at 180°C for 40 minutes. Remove foil, add mozzarella, and bake uncovered for 15 minutes.

This bake provides complete protein from the lentil and cheese combination, making it perfect for vegetarian family members. The variety of vegetables ensures a wide range of vitamins and minerals in every serving.

Cauliflower Cheese with a Twist

Elevate traditional cauliflower cheese by adding autumn vegetables and a crunchy topping that transforms this classic into something special.

Ingredients:

  • 1 large cauliflower, broken into florets
  • 200g leeks, sliced
  • 100g mushrooms, quartered
  • 400ml cheese sauce
  • 75g mature cheddar, grated
  • 50g oats
  • 25g pumpkin seeds
  • Fresh chives, chopped

Steam cauliflower until just tender, adding leeks and mushrooms for the final 5 minutes. Arrange in a baking dish and pour over cheese sauce. Mix remaining ingredients for the topping and scatter over. Bake at 200°C for 20 minutes until golden and bubbling.

The addition of oats and pumpkin seeds provides extra fibre and healthy fats, whilst the mushrooms contribute umami flavours and B vitamins essential for energy metabolism.

Sweet Potato and Black Bean Enchilada Bake

Bring international flavours to your autumn vegetables with this Mexican-inspired bake that combines sweet potatoes with protein-rich black beans.

Ingredients:

  • 600g sweet potatoes, cubed
  • 400g tin black beans, drained
  • 8 corn tortillas
  • 300ml enchilada sauce
  • 150g cheese, grated
  • 1 red pepper, diced
  • Fresh coriander and lime

Roast sweet potato cubes until tender. Mix with black beans and peppers. Fill tortillas with mixture and arrange in a baking dish. Pour over sauce and top with cheese. Bake at 190°C for 25 minutes.

Sweet potatoes are exceptional sources of beta-carotene and fibre, whilst black beans provide protein and iron. This combination creates a nutritionally complete meal that appeals to all ages.

Tips for Perfect Vegetable Bakes

Success with vegetable bakes comes from understanding your ingredients and using proper techniques. Always preheat your oven to ensure even cooking from the start. Don’t overcrowd baking dishes, as this creates steam rather than the dry heat needed for caramelisation.

Season vegetables generously before cooking, as this helps draw out moisture and concentrates flavours. Use a variety of textures in your bakes by combining soft vegetables like courgettes with firmer ones like potatoes. This creates more interesting eating experiences for your family.

Fresh herbs from your garden make enormous differences to finished dishes. Add hardy herbs like rosemary and thyme at the beginning of cooking, but save delicate herbs such as basil and parsley for the final few minutes to preserve their fresh flavours.

Making the Most of Your Harvest

Plan your vegetable bakes around what’s ready in your garden rather than forcing specific recipes. This approach ensures you’re using vegetables at their peak flavour and nutritional value. Keep notes about which combinations work well together, creating your own family recipe collection over time.

Prepare vegetables in advance by washing, peeling, and chopping them when you have time. Store prepared vegetables in the refrigerator for up to two days, making weeknight cooking much simpler. Many bakes can be assembled ahead of time and refrigerated until ready to cook.

Consider doubling recipes and freezing portions for busy weeks ahead. Most vegetable bakes freeze beautifully, providing homemade convenience foods that are far superior to shop-bought alternatives.

Bringing Families Together Through Food

Cooking with homegrown vegetables creates opportunities for family involvement that builds lifelong memories. Children who help prepare meals are more likely to try new vegetables and develop healthy eating habits. Involve them in every step from garden to table, teaching valuable life skills along the way.

Share stories about how vegetables grow whilst you cook together. Explain seasonal eating and why autumn vegetables taste different from summer ones. These conversations create deeper connections to food and nature that influence eating habits throughout life.

Create family traditions around your vegetable bakes. Perhaps Sunday afternoon becomes baking time, with everyone contributing to meal preparation. These shared experiences strengthen family bonds whilst ensuring everyone enjoys nutritious, homemade meals.

Nurturing Health Through Homegrown Goodness

Transform your autumn garden harvest into nourishing family meals that warm hearts and homes throughout the season. Each bake you create celebrates the vegetables you’ve grown with care, providing wholesome nutrition that supports your family’s health and wellbeing.

Start planning your next vegetable bake by surveying your garden and storing areas. Choose vegetables that need using soon and experiment with new flavour combinations. Remember that the best family meals come from love, fresh ingredients, and the joy of sharing homegrown goodness around your table.

Visit your local garden centre for inspiration on extending your growing season, ensuring fresh vegetables for your family bakes well into winter. Pack your enthusiasm for homegrown cooking and discover how rewarding it feels to nourish your family with vegetables grown by your own hands.

Further Reading: Warming Autumn Soups to Soothe the Soul, Autumn Foraging: Your Complete Guide to Nature’s Harvest, English Pudding Season

Warming Autumn Soups to Soothe the Soul

As the days grow shorter and a crisp chill fills the air, there’s nothing quite like a bowl of warm, comforting soup. Autumn offers a wonderful harvest of flavourful vegetables, perfect for creating hearty and nourishing meals. Making soup from seasonal produce is not only a delicious way to celebrate the flavours of the season, but it’s also a fantastic way to create healthy, filling, and deeply satisfying dishes.

This guide will walk you through the best vegetables autumn has to offer for soup-making. We’ll explore why using seasonal ingredients is so beneficial and provide you with some wonderful recipe ideas to get you started. Get ready to fill your kitchen with the rich aromas of autumn and discover the simple joy of a homemade seasonal soup.

The Beauty of Autumn’s Bounty

Why choose seasonal vegetables for your soups? When you cook with produce that’s in season, you’re using ingredients at their peak. They are fresher, more flavourful, and packed with a higher concentration of nutrients. Seasonal vegetables are often more affordable and widely available at local farmers’ markets and grocery stores.

This autumn, look for these wonderful vegetables, each ready to bring its unique character to your soup pot:

  • Squashes (Butternut, Acorn, Kabocha): With their sweet, nutty flavours and vibrant orange flesh, winter squashes are the stars of autumn. They are rich in vitamins A and C, potassium and fibre.
  • Root Vegetables (Carrots, Parsnips, Swede): These earthy, sweet vegetables form the flavourful base of many classic soups. Carrots are an excellent source of beta-carotene, while parsnips offer a unique sweet and slightly spicy note.
  • Pumpkins: Beyond Halloween decorations, pumpkins are a versatile and delicious ingredient for soups. Their mild, sweet flesh is packed with vitamin A and antioxidants.
  • Leeks: A member of the onion family, leeks have a milder, sweeter flavour than their pungent cousins. They add a delicate, savoury depth to soups and pair beautifully with potatoes.
  • Mushrooms: Autumn is the prime season for wild mushrooms. Their earthy, umami-rich flavour can transform a simple soup into a gourmet experience. They are also a good source of B vitamins and selenium.
  • Celeriac: This unsung hero of the vegetable world has a subtle, nutty flavour reminiscent of celery and parsley. It adds a wonderful creaminess to soups when puréed.

Embracing these ingredients allows you to connect with the rhythm of the seasons and create meals that are both comforting and incredibly fresh.

Warming Autumn Soup Recipes

Ready to start cooking? Here are three recipes that celebrate the best of autumn’s produce. Each one is designed to be simple, nutritious, and full of comforting flavour.

Classic Butternut Squash and Sage Soup

This soup is the essence of autumn in a bowl. It’s velvety, rich, and wonderfully aromatic, with the sweet flavour of butternut squash perfectly complemented by the earthy notes of fresh sage.

Ingredients:

  • 1 large butternut squash (about 1.2kg), peeled, deseeded, and chopped
  • 2 tbsp olive oil
  • 1 large onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 4 cloves garlic, minced
  • 1.5 litres vegetable or chicken stock
  • A small bunch of fresh sage leaves (about 10-12 leaves)
  • 150ml double cream or coconut milk (for a vegan option)
  • Salt and freshly ground black pepper to taste
  • Toasted pumpkin seeds and a swirl of cream, to serve

Method:

  1. Preheat your oven to 200°C (180°C fan). Toss the chopped butternut squash with 1 tablespoon of olive oil, salt, and pepper on a baking tray. Roast for 25-30 minutes, or until tender and lightly caramelised. This step deepens the squash’s natural sweetness.
  2. While the squash is roasting, heat the remaining tablespoon of olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Cook for 8-10 minutes, stirring occasionally, until softened.
  3. Add the minced garlic and most of the sage leaves (reserving a few for garnish) to the pot. Cook for another minute until fragrant.
  4. Once the squash is roasted, add it to the pot with the other vegetables. Pour in the vegetable stock and bring the mixture to a boil. Then, reduce the heat, cover, and let it simmer for 15-20 minutes to allow the flavours to meld together.
  5. Remove the pot from the heat. Use an immersion blender to blend the soup until it is completely smooth and velvety. Alternatively, you can carefully transfer the soup in batches to a stand blender.
  6. Return the soup to the pot over low heat. Stir in the double cream or coconut milk and season with salt and pepper to your liking. Gently heat through, but do not let it boil.
  7. To serve, ladle the soup into bowls. Garnish with a swirl of cream, a sprinkle of toasted pumpkin seeds, and the remaining fresh sage leaves.

Nutritional Insight: Butternut squash is a fantastic source of Vitamin A, crucial for vision and immune health. It also provides a significant amount of Vitamin C and dietary fibre, which aids digestion. Sage contains antioxidants and has anti-inflammatory properties.

Hearty Lentil, Mushroom and Swede Soup

This soup is a wonderfully rustic and filling meal, perfect for a chilly evening. The earthy mushrooms, sweet swede, and protein-packed lentils create a robust and deeply savoury flavour profile. It’s a true one-pot wonder.

Ingredients:

  • 2 tbsp olive oil
  • 1 large onion, finely chopped
  • 2 cloves garlic, crushed
  • 250g mushrooms (chestnut or mixed wild), sliced
  • 1 medium swede (about 400g), peeled and diced
  • 2 large carrots, diced
  • 200g brown or green lentils, rinsed
  • 2 litres vegetable stock
  • 1 tsp dried thyme
  • 2 bay leaves
  • A splash of soy sauce or tamari (optional, for extra umami)
  • A large handful of fresh parsley, chopped
  • Salt and freshly ground black pepper to taste

Method:

  1. Heat the olive oil in a large, heavy-bottomed pot over medium heat. Add the onion and cook for 5-7 minutes until soft and translucent. Add the garlic and cook for another minute.
  2. Increase the heat slightly and add the sliced mushrooms. Cook for 5-8 minutes, stirring occasionally, until they have released their liquid and started to brown. This process develops their rich, earthy flavour.
  3. Add the diced swede and carrots to the pot and cook for another 5 minutes, stirring to combine everything.
  4. Stir in the rinsed lentils, vegetable stock, dried thyme, and bay leaves. Bring the soup to a boil.
  5. Once boiling, reduce the heat to low, cover the pot, and let it simmer gently for 45-50 minutes, or until the lentils and vegetables are tender. Stir occasionally to prevent sticking.
  6. Remove the bay leaves. If you like, you can blend a small portion of the soup (about a quarter) and stir it back in to create a thicker, creamier consistency.
  7. Stir in the splash of soy sauce (if using) and the chopped fresh parsley. Season generously with salt and pepper.
  8. Serve hot with a slice of crusty wholemeal bread for a complete and satisfying meal.

Nutritional Insight: Lentils are an excellent source of plant-based protein, dietary fibre, and iron, making this soup incredibly sustaining. Mushrooms provide B vitamins, while swede and carrots are rich in vitamins C and A.

Creamy Leek and Celeriac Soup with a Hint of Nutmeg

This elegant soup is creamy, comforting, and surprisingly light. The delicate sweetness of the leeks combines beautifully with the nutty, celery-like flavour of the celeriac. A touch of nutmeg adds a warm, aromatic finish.

Ingredients:

  • 3 large leeks (about 500g), white and light green parts only, washed and sliced
  • 1 medium celeriac (about 600g), peeled and chopped
  • 2 tbsp butter or olive oil
  • 1 onion, chopped
  • 1.2 litres vegetable stock
  • 100ml single cream or oat cream
  • A pinch of freshly grated nutmeg
  • Salt and white pepper to taste
  • Chopped chives or parsley, for garnish

Method:

  1. Melt the butter or heat the olive oil in a large saucepan over medium-low heat. Add the chopped onion and sliced leeks. Cook gently for 10-12 minutes, stirring often, until they are very soft but not browned. This slow cooking method is called ‘sweating’ and it brings out their natural sweetness.
  2. Add the chopped celeriac to the pan and stir to combine. Cook for another 5 minutes.
  3. Pour in the vegetable stock, bring to a simmer, then cover and cook for 20-25 minutes, or until the celeriac is completely tender when pierced with a knife.
  4. Remove the pan from the heat. Use an immersion blender to purée the soup until it’s silky smooth. For an even finer texture, pass it through a sieve.
  5. Return the soup to the pan over a very low heat. Stir in the cream and the pinch of freshly grated nutmeg.
  6. Season carefully with salt and white pepper. White pepper is ideal here as it won’t leave black flecks in the pale soup.
  7. Warm the soup gently, being careful not to let it boil after adding the cream.
  8. Ladle into warm bowls and garnish with a sprinkle of chopped chives or fresh parsley before serving.

Nutritional Insight: Leeks are a great source of flavonoids and vitamins A, C, and K. Celeriac is low in calories but high in fibre, vitamin K, and phosphorus. It supports bone health and digestion.

Plan Your Autumn Cooking

Making a simple pot of soup is one of the most rewarding ways to enjoy the autumn season. It’s a chance to slow down, connect with the food you eat, and create something truly nourishing for yourself and your loved ones. With a few fresh ingredients and a little time, you can create a bowl of comfort that will warm you from the inside out.

Further Reading: What to Do in Your Vegetable Garden in September, The Incredible Benefits of Growing Your Own Food

The Sunny Side of Nutrition: Eat More Yellow

We often hear the phrase “eat the rainbow,” a simple reminder to fill our plates with a wide variety of colourful fruits and vegetables. Each colour group offers a unique set of nutrients and health benefits. While greens might get most of the attention and berries are praised for their antioxidants, it’s time to shine a light on the cheerful, sunny foods in the yellow category.

Eating more yellow foods is a simple and delicious way to boost your health. These vibrant fruits and vegetables are packed with essential vitamins, minerals and powerful compounds that can support everything from your immune system to your mood. This guide will explore the many reasons why you should be adding more yellow to your diet. Discover the specific benefits of popular yellow foods and find easy ways to incorporate them into your daily meals.

Get ready to explore the wonderful world of yellow foods and learn how they can help you feel your best.

Eat Yellow. Bananas, Pineapple, Lemons, Peppers, Tomatoes, yellow dragon fruit, corn on the cob, yellow carrots, grapefruit, yellow chillies, star fruit, mango

Why Eat Yellow Foods?

The vibrant yellow hue of fruits and vegetables comes from natural plant pigments called carotenoids, particularly beta-carotene, lutein and zeaxanthin. Your body converts beta-carotene into vitamin A, a crucial nutrient for vision, immune function, and skin health. Lutein and zeaxanthin are powerful antioxidants that are especially beneficial for eye health, helping to protect your eyes from harmful light and reducing the risk of age-related macular degeneration.

Beyond carotenoids, yellow foods are also rich in a variety of other essential nutrients. Many are an excellent source of vitamin C, another powerful antioxidant that supports the immune system, promotes collagen production for healthy skin and aids in iron absorption. They also provide key minerals like potassium, which is vital for maintaining healthy blood pressure and heart function.

Adding more yellow to your diet is a simple step with significant rewards. It’s a joyful and delicious way to nourish your body, protect your health, and add a splash of sunshine to your plate.

The Best Yellow Foods for Your Health

Let’s explore some of the most beneficial yellow foods and the specific advantages they offer. Pack your plate with these sunny delights and enjoy all the goodness they bring.

Bananas: The Energy Booster

Bananas are one of the most popular fruits in the world, and for good reason. They are a fantastic source of energy and nutrients.

  • Potassium Power: Bananas are famous for their high potassium content. This mineral is essential for heart health, as it helps to regulate blood pressure and balance fluids in the body. It also supports nerve function and muscle contractions, making it a key nutrient for active individuals.
  • Sustained Energy: The natural sugars in bananas provide a quick energy boost, while the fibre helps to slow down sugar absorption. This combination offers a source of sustained energy, making bananas an ideal pre-workout snack or a great way to start your day.
  • Digestive Health: The fibre in bananas, particularly pectin, supports digestive health by promoting regular bowel movements and feeding the beneficial bacteria in your gut.

Pineapples: The Digestive Aid

This tropical fruit is not only delicious but also packed with unique health benefits.

  • Bromelain Boost: Pineapples are the only major dietary source of bromelain, a group of enzymes with powerful anti-inflammatory properties. Bromelain aids digestion by breaking down proteins, which can help reduce bloating and indigestion. It may also help reduce inflammation throughout the body.
  • Rich in Vitamin C: Just one cup of pineapple provides more than the recommended daily intake of vitamin C. This essential vitamin strengthens the immune system, promotes healthy skin by supporting collagen production and acts as a powerful antioxidant.
  • Manganese for Bone Health: Pineapples are an excellent source of manganese, a mineral that is crucial for bone formation, wound healing and a healthy metabolism.

Yellow Peppers: The Antioxidant Powerhouse

Bright and crunchy, yellow bell peppers are a versatile vegetable that adds colour and nutrients to any meal.

  • Exceptional Vitamin C: Yellow peppers are one of the best dietary sources of vitamin C. They contain significantly more of this immune-boosting vitamin than oranges, helping to protect your body from illness and free radical damage.
  • Eye Health: Like many yellow foods, they are a good source of lutein and zeaxanthin. These antioxidants accumulate in the retina of the eye, helping to filter harmful blue light and protect against conditions like cataracts and macular degeneration.
  • Low in Calories: Yellow peppers are low in calories but high in nutrients and water content, making them a great choice for weight management. They add volume and flavour to meals without adding excess calories.

Lemons: The Ultimate Detoxifier

This zesty citrus fruit is a staple in kitchens around the world, known for its fresh flavour and cleansing properties.

  • Liver Health: Drinking warm lemon water in the morning is a popular wellness practice thought to stimulate the liver and aid in detoxification. The citric acid in lemons may help increase bile production, which is essential for digestion and eliminating waste.
  • Alkalizing Effect: Although acidic in taste, lemons have an alkalizing effect on the body once metabolized. Maintaining a more alkaline pH is believed to support overall health and reduce the risk of chronic diseases.
  • Skin Rejuvenation: The high vitamin C content in lemons promotes collagen synthesis, which is vital for maintaining skin elasticity and a youthful appearance. Its antioxidant properties also help protect the skin from damage.

Yellow Tomatoes: A Milder, Sweeter Choice

While red tomatoes get a lot of attention for their lycopene content, yellow tomatoes offer their own set of unique benefits.

  • Lower Acidity: Yellow tomatoes are typically less acidic than their red counterparts, making them a better option for people with sensitive stomachs or acid reflux.
  • Rich in Niacin: They are a good source of niacin (vitamin B3), which is important for energy metabolism, nerve function and maintaining healthy skin and digestion.
  • Hydration: Like all tomatoes, the yellow varieties have a high water content, which helps you stay hydrated.

Star Fruit: The Exotic Nutrient Star

Also known as carambola, star fruit is a visually appealing fruit with a sweet and slightly tart flavour.

  • Packed with Antioxidants: Star fruit contains several types of antioxidants, including quercetin, gallic acid and other flavonoids. These compounds help protect your cells from damage caused by free radicals.
  • Heart Health: The fruit is a good source of fibre and potassium, both of which support cardiovascular health. Fibre can help lower cholesterol levels, while potassium helps manage blood pressure.
  • A Note of Caution: People with kidney problems should avoid star fruit, as it contains a neurotoxin that can be harmful if the kidneys are unable to filter it out.

Grapefruit: The Metabolism Booster

This large citrus fruit has a distinctive tangy flavour and is often associated with weight loss.

  • Supports Weight Management: Grapefruit is low in calories and high in water and fibre, which can help you feel full and eat less. Some studies suggest it may also have a positive effect on insulin levels, which can influence metabolism.
  • Blood Health: It is rich in vitamins C and A, which are both crucial for a healthy immune system. The antioxidants in grapefruit also help protect cells from damage.
  • Cholesterol Management: The soluble fibre (pectin) in grapefruit may help lower LDL (“bad”) cholesterol levels, contributing to a healthier heart.

Butternut Squash: The Comforting Nutrient Source

Though often thought of as a vegetable, butternut squash is botanically a fruit. It’s a staple of autumn cooking, beloved for its sweet, nutty flavour.

  • Vision and Immunity: Butternut squash is an excellent source of beta-carotene, which the body converts to vitamin A. Vitamin A is essential for good vision, a strong immune system and healthy skin.
  • Fibre for Fullness: It is high in dietary fibre, which promotes digestive regularity and can help you feel full and satisfied after a meal, aiding in weight management.
  • Potassium for Balance: This comforting squash provides a good amount of potassium, helping to balance electrolytes and maintain healthy blood pressure.

Yellow Lentils: The Plant-Based Protein

Yellow lentils or Toor Dal, are a staple in many cuisines, particularly in India. They are quick to cook and have a mild, sweet flavour.

  • Excellent Source of Protein: For those following a vegetarian or vegan diet, yellow lentils are a fantastic source of plant-based protein, which is essential for building and repairing tissues.
  • Iron for Energy: They are rich in iron, a mineral that is vital for producing red blood cells and transporting oxygen throughout the body. A lack of iron can lead to fatigue.
  • Folate for Growth: Yellow lentils are packed with folate, a B-vitamin that is particularly important during pregnancy for fetal development. It also plays a key role in cell growth and function.

Start Eating More Yellow Today

Incorporating more yellow foods into your diet is an easy and enjoyable way to enhance your health. Their vibrant colour is a sign of the rich nutrients they contain, from vision-protecting carotenoids to immune-boosting vitamin C. By adding a variety of these sunny foods to your meals, you support your body in countless ways.

Why not start today? Add sliced banana to your morning porridge, enjoy a handful of yellow peppers with hummus for a snack or squeeze fresh lemon into your water. Every small step towards eating a more colourful diet is a step towards a healthier, more vibrant you.

Further reading: Why You Should Eat More Purple, Why Eating Green Is Good For You, Eat the Rainbow: The Power of Red, Why Orange Foods Deserve a Place on Your Plate, The Incredible Benefits of Growing Your Own Food

Why You Should Eat More Purple

Have you ever heard the saying “eat the rainbow”? It’s simple, memorable advice that encourages us to fill our plates with a variety of colourful fruits and vegetables. While we often reach for greens, reds, and oranges, the colour purple is sometimes overlooked. Yet, these vibrant foods are packed with powerful nutrients that offer a wealth of health benefits.

Discover why you should add a splash of purple to your meals and learn about the amazing fruits and vegetables that can boost your health from the inside out. Get ready to explore the wonderful world of purple produce.

Eat Purple. Aubergine, Red Cabbage, Red Grapes, Purple carrots, beetroot, blackberries .figs, purple cauliflower. red onions, blueberries,

The Power of Purple Foods

What makes purple fruits and vegetables so special? Their rich colour comes from compounds called anthocyanins. These are powerful antioxidants that protect your cells from damage and have been linked to a wide range of health benefits. By adding more purple to your diet, you’re not just making your plate look more appealing; you’re also giving your body a significant nutritional boost.

From supporting your brain to keeping your skin healthy, let’s look at the incredible benefits these foods can provide.

Boost Your Brain Health

Keeping your mind sharp is important at any age. Purple foods can play a key role in supporting cognitive function.

  • Purple Grapes & Berries: Found in foods like blackberries, blueberries, and purple grapes, anthocyanins can improve memory and learning. Studies suggest they may help protect the brain from age-related decline.
  • Blackcurrants: These small berries are bursting with goodness. They are known to improve blood flow to the brain, which can enhance mental performance and alertness.

Support a Healthy Liver and Detox

Your liver works hard every day to filter toxins from your body. Purple foods can help support this vital organ.

  • Beetroot: This earthy root vegetable is a powerhouse for liver health. It contains compounds that help protect liver cells from damage and support its natural detoxification processes. A glass of beetroot juice can be a great way to start your day.
  • Red Cabbage: Not just for coleslaw, red cabbage is rich in antioxidants that assist the liver in breaking down toxins and cleansing the body.

Achieve Glowing, Healthy Skin

Who doesn’t want healthy, radiant skin? The antioxidants in purple foods can help protect your skin from damage caused by the sun and pollution.

  • Plums & Prunes: These fruits are full of antioxidants that fight free radicals, which can contribute to premature ageing. They help keep your skin looking fresh and youthful.
  • Acai Berries: Often hailed as a superfood, acai berries are loaded with anthocyanins that can give your skin a healthy glow and protect it from environmental stressors.

Reduce Inflammation

Chronic inflammation is linked to many health problems. Including anti-inflammatory foods in your diet can make a real difference.

  • Cherries: Both sweet and tart cherries are known for their anti-inflammatory properties. They can help reduce muscle soreness after exercise and may ease symptoms of arthritis.
  • Purple Carrots: While we’re used to seeing orange carrots, their purple cousins contain anthocyanins that provide extra anti-inflammatory benefits, on top of the usual beta-carotene.

Beat the Bloat

Feeling bloated and uncomfortable can ruin your day. Certain purple foods can help ease digestive discomfort.

  • Purple Asparagus: This variety of asparagus contains prebiotics, which are fibres that feed the good bacteria in your gut. A healthy gut microbiome can lead to less bloating and better digestion.
  • Figs: Fresh or dried, figs are an excellent source of fibre, which helps promote regular bowel movements and can provide an internal cleanse, reducing feelings of sluggishness.

Maintain Energy Levels

If you often feel tired, your diet might be lacking in essential nutrients. Purple foods can provide a natural energy lift.

  • Beetroot: Rich in nitrates, beetroot can improve blood flow and oxygen delivery to your muscles, helping you feel more energetic, especially during exercise.
  • Iron-Rich Purple Foods: While not the highest sources, foods like lentils and certain purple leafy greens (like some varieties of kale) contribute to your iron intake, a mineral crucial for fighting fatigue.

Regulate Blood Sugar

Keeping your blood sugar levels stable is vital for your overall health. The fibre and compounds in purple foods can help.

  • Sweet Potatoes (Purple Variety): These have a lower glycaemic index than regular potatoes, meaning they release sugar into the bloodstream more slowly. This helps prevent energy spikes and crashes.
  • Berries: Blackberries and blueberries are high in fibre and have been shown to improve insulin sensitivity, making them a great choice for blood sugar management.

Strengthen Your Bones

Calcium is essential for strong bones, and some purple foods can be a surprising source of this mineral.

  • Figs: Dried figs are a good plant-based source of calcium, contributing to bone density and strength.
  • Kale (Purple Varieties): Dark leafy greens are packed with nutrients, and purple kale is no exception. It provides calcium and vitamin K, both of which are crucial for bone health.

Start Your Purple Journey Today

Adding more purple to your diet is a simple and delicious way to enhance your health. From boosting your brainpower to giving you glowing skin, the benefits are clear. The next time you visit the market, why not pick up some vibrant purple produce?

Challenge yourself to try a new purple fruit or vegetable each week. You could start with a simple blackberry smoothie, a roasted beetroot salad, or a side of steamed purple asparagus. Discover new flavours, enjoy beautiful meals, and feel the positive effects on your well-being.

Further Reading: Why Eating Green Is Good For You, Eat the Rainbow: The Power of Red, Why Orange Foods Deserve a Place on Your Plate

Grow Your Own: Best Fruits for Your Garden, The Importance of Growing Your Own Food

Why Eating Green Is Good For You

Eating your greens is advice that’s passed down through generations, and for good reason. Green fruits and vegetables are packed with vitamins, minerals, and nutrients that are essential for keeping your body healthy and strong. From boosting your energy to giving you clearer skin, the benefits are endless.

Adding a splash of green to your plate is a simple yet powerful way to support your overall health. These foods are nutritional powerhouses, containing everything from iron and calcium to antioxidants and fibre. They play a vital role in everything from maintaining a healthy heart to supporting brain function.

This guide will walk you through the incredible advantages of eating more green foods. We’ll explore which specific fruits and vegetables can help with everything from energy levels to reducing inflammation, making it easy for you to choose the right greens for your health goals. Get ready to discover just how wonderful these vibrant foods can be.

Eat Green. Celery, Courgette, Cucumber, Spinach, Cabbage, Broccoli, Apple, Grapes, beans, Pear, Rocket, Peas

The Power of Green Foods

Green fruits and vegetables get their colour from chlorophyll, a pigment that is essential for photosynthesis. But chlorophyll is just the beginning. These foods are loaded with a wide array of nutrients that contribute to a healthy, balanced diet. Let’s explore some of the key benefits and the specific green foods that deliver them.

For a Natural Energy Boost

Feeling tired? Instead of reaching for another coffee, try adding some leafy greens to your meal. Many green vegetables are rich in B vitamins, which are crucial for converting the food you eat into energy.

  • Spinach: A fantastic source of iron and B vitamins, spinach helps transport oxygen around your body, fighting fatigue and boosting your energy levels.
  • Kale: This popular superfood is packed with nutrients that support energy production, making it a great addition to your morning smoothie.

To Increase Your Iron Intake

Iron is essential for making red blood cells, which carry oxygen throughout the body. A lack of iron can lead to anaemia, leaving you feeling weak and tired. While red meat is a well-known source, many green vegetables are also rich in this vital mineral.

  • Lentils: Although they come in various colours, green lentils are a brilliant plant-based source of iron. They are perfect for soups and stews.
  • Broccoli: Not only does broccoli contain iron, but it’s also high in vitamin C, which significantly improves iron absorption.

To Support Detoxification and Liver Health

Your liver works hard to filter toxins from your body. Green vegetables, particularly the bitter ones, can give it a helping hand. They contain compounds that support liver function and aid the body’s natural detoxification processes.

  • Artichoke: This unique vegetable contains compounds like cynarin and silymarin, which have been shown to protect the liver and promote the regeneration of its cells.
  • Dandelion Greens: Often considered a weed, these bitter leaves are excellent for liver health, helping to stimulate bile production and flush out toxins.

For Better Brain Health

Keeping your mind sharp is just as important as keeping your body fit. Leafy green vegetables are rich in nutrients like folate, vitamin K, and lutein, which are all linked to better cognitive function and a slower rate of cognitive decline.

  • Romaine Lettuce: A simple salad base that packs a punch when it comes to brain-boosting nutrients.
  • Avocado: Technically a fruit, avocados are rich in healthy fats that support brain health and improve memory and concentration.

For Healthy, Glowing Skin

The secret to radiant skin might just be in your vegetable drawer. Green foods are packed with antioxidants like vitamins C and E, which protect your skin from damage caused by free radicals and promote collagen production.

  • Cucumber: With its high water content, cucumber helps to hydrate your skin from the inside out. It also contains silica, a mineral that improves skin elasticity.
  • Kiwi: This fuzzy green fruit is loaded with vitamin C, an essential nutrient for producing collagen, which keeps your skin firm and youthful.

To Reduce Inflammation

Chronic inflammation is linked to a host of health problems. Many green foods have powerful anti-inflammatory properties, thanks to their high antioxidant content.

  • Brussels Sprouts: These mini cabbages are a great source of kaempferol, an antioxidant known for its potent anti-inflammatory effects.
  • Celery: Contains apigenin, a compound that has been shown to reduce inflammation and may help prevent inflammatory diseases.

To Replenish Electrolytes

Electrolytes are minerals that are essential for many bodily functions, including hydration and muscle function. After a workout, you can replenish them with green foods instead of sugary sports drinks.

  • Green Bell Peppers: A refreshing and crunchy source of potassium, an important electrolyte that helps regulate fluid balance.
  • Asparagus: This spring vegetable is another good source of potassium, helping to keep your muscles and nerves functioning correctly.

For an Internal Cleanse and Beating Bloat

Fibre is key for a healthy digestive system. It helps to keep you regular and can prevent uncomfortable bloating. Green vegetables are an excellent source of dietary fibre.

  • Green Beans: A simple and delicious way to increase your fibre intake and support a healthy gut.
  • Courgette (Zucchini): High in water and fibre, courgettes can help prevent constipation and promote a healthy digestive tract.

To Regulate Blood Sugar

Maintaining stable blood sugar levels is important for everyone, not just those with diabetes. The fibre in green vegetables helps to slow down the absorption of sugar, preventing sharp spikes and crashes.

  • Okra: This unique vegetable contains a gel-like substance that can help stabilise blood sugar by slowing down sugar absorption in the gut.
  • Edamame: These young soybeans are high in fibre and protein, making them an excellent snack for blood sugar control.

For Strong Bones

Calcium is synonymous with bone health, and you don’t have to rely solely on dairy. Many leafy greens are excellent sources of this essential mineral, along with vitamin K, which is also crucial for strong bones.

  • Bok Choy: This mild-flavoured Chinese cabbage is a fantastic source of calcium, making it a great alternative for those who don’t consume dairy.
  • Collard Greens: A staple in Southern cooking, collard greens are packed with calcium and vitamin K, working together to keep your bones healthy and strong.

Discover the Goodness of Green

Incorporating more green fruits and vegetables into your diet is one of the best things you can do for your health. From boosting your energy levels to protecting your long-term health, the benefits are truly remarkable.

Further Reading: Why You Should Eat More Purple, Eat the Rainbow: The Power of Red, Why Orange Foods Deserve a Place on Your Plate

Grow Your Own: Best Fruits for Your Garden, The Importance of Growing Your Own Food

Eat the Rainbow: The Power of Red

Unlock the vibrant power of red fruits and vegetables. From juicy strawberries to earthy beetroots, these colourful foods are packed with nutrients that can boost your energy, support your health, and add a splash of colour to your plate. Discover the many benefits of eating red and learn how to easily add more of these delicious foods to your diet.

Eat Red. Strawberries, raspberries, radish, tomatoes, rhubarb, red pepper. red chillies, cranberries, Apples, Cherries, Red potatoes, Red grapes.

Eating a variety of colourful fruits and vegetables is one of the simplest ways to support your overall health. Each colour group offers a unique set of vitamins, minerals, and powerful plant compounds called phytonutrients. Red foods, in particular, are celebrated for their rich concentration of antioxidants like lycopene and anthocyanins. These compounds are responsible for their brilliant red hues and offer a wide range of health benefits, from protecting your heart to keeping your skin glowing.

This guide will explore the specific advantages of incorporating red produce into your meals. We will look at which foods can help with everything from boosting your iron levels to supporting brain health. Get ready to explore the delicious and nutritious world of red fruits and vegetables.

Why You Should Eat Red

Red fruits and vegetables owe their colour to powerful antioxidants. These compounds help protect your body’s cells from damage caused by harmful molecules known as free radicals. By including more red in your diet, you are equipping your body with the tools it needs to thrive. Let’s look at the specific benefits these foods can offer.

For Energy and Iron

Feeling tired? Some red foods can provide a much-needed lift.

  • Beetroot: This earthy root vegetable is a great source of natural nitrates, which can improve blood flow and oxygen delivery throughout your body. The result is increased stamina and better energy levels. Beetroot also contains a good amount of iron, which is essential for carrying oxygen in the blood and preventing fatigue.
  • Red Peppers: A single red pepper contains more than 150% of your recommended daily intake of vitamin C. This vitamin is crucial for absorbing iron from plant-based sources, making red peppers a great partner for iron-rich foods like spinach and lentils.

For Liver Support and Detox

Your liver works hard to filter toxins from your body, and certain red foods can help it function optimally.

  • Cranberries: Known for supporting urinary tract health, cranberries are also packed with antioxidants called proanthocyanidins. These compounds can help protect the liver from damage and support its natural detoxification processes.
  • Radishes: These peppery vegetables help the liver and gallbladder cleanse and detoxify. They are also high in sulphur, which assists in bile production—a key component of digestion and detoxification.

For Brain Health

Keeping your mind sharp is essential at every stage of life, and the antioxidants in red fruits can play a supportive role.

  • Strawberries & Cherries: Both are rich in anthocyanins, which have been shown to improve cognitive function and may help delay age-related memory decline. These delicious fruits protect brain cells from oxidative stress, helping to keep your mind clear and focused.

For Healthy Skin

Want a natural glow? Look no further than your fruit bowl.

  • Tomatoes: A fantastic source of lycopene, tomatoes help protect your skin from sun damage. Cooking tomatoes actually increases the availability of lycopene, so enjoy them in sauces and soups.
  • Watermelon: Not only is it hydrating, but watermelon is also rich in lycopene and vitamin C. This combination helps protect skin cells and supports collagen production, keeping your skin firm and youthful.

For Inflammation Relief

Chronic inflammation is linked to many health issues. Red fruits and vegetables can help keep it in check.

  • Cherries: Both sweet and tart cherries are renowned for their anti-inflammatory properties. They can help reduce muscle soreness after exercise and may alleviate symptoms of arthritis and gout.
  • Pomegranates: The potent antioxidants in pomegranates, particularly punicalagins, have powerful anti-inflammatory effects throughout the body.

For Electrolyte Balance and Internal Cleansing

Staying hydrated and maintaining electrolyte balance is crucial, especially during exercise or hot weather.

  • Watermelon: As its name suggests, watermelon is over 90% water and is a great source of the electrolyte potassium, which helps regulate fluid balance.
  • Tomatoes: Also rich in potassium, tomatoes can help you stay hydrated and support proper nerve and muscle function. Their high water content also aids in flushing out toxins.

For Beating Bloat and Regulating Blood Sugar

Some red foods can aid digestion and help maintain stable energy levels.

  • Raspberries: High in fibre and low in sugar, raspberries help regulate digestion and prevent bloating. Their fibre content also slows sugar absorption, preventing sharp spikes and crashes in blood glucose.
  • Red Apples: The soluble fibre in apples, called pectin, acts as a prebiotic, feeding the good bacteria in your gut. A healthy gut microbiome is key to reducing bloating and improving overall digestive health.

For Calcium and Bone Health

While dairy is famous for calcium, some red plants offer support for strong bones too.

  • Rhubarb: This tart vegetable contains a good amount of vitamin K, which is essential for directing calcium to your bones and teeth. Just be sure to cook rhubarb and avoid the leaves, which are toxic.

Get Started with Red

Adding more red foods to your diet is simple and delicious. Start your day with a bowl of oatmeal topped with raspberries and strawberries, enjoy a tomato and red pepper salad for lunch, and finish with a hearty beetroot and lentil soup for dinner.

By making a conscious effort to eat a variety of red fruits and vegetables, you can enjoy a wealth of health benefits.

Further Reading: Why Orange Foods Deserve a Place on Your Plate, Why Eating Green Is Good For You, Why You Should Eat More Purple

Grow Your Own: Best Fruits for Your Garden, The Importance of Growing Your Own Food

Why Orange Foods Deserve a Place on Your Plate

Have you ever noticed how orange foods seem to radiate warmth and vitality? From the bright glow of carrots to the sunny sweetness of oranges, these vibrant foods do more than just brighten your plate. They’re packed with essential nutrients that can transform your health from the inside out.

Orange fruits and vegetables get their distinctive colour from powerful compounds called carotenoids, particularly beta-carotene. These natural pigments act as antioxidants in your body, protecting your cells from damage while providing a host of health benefits. When you add more orange to your meals, you’re giving your body access to vitamins, minerals and plant compounds that support everything from your immune system to your skin health.

Let’s explore the remarkable ways orange foods can boost your wellbeing and discover which varieties pack the biggest nutritional punch.

Eat Orange. Pumpkin, Melon, Butternut Squash, Tomatoes, Sweet Potato, Apricots, Carrots, Pepper, Chillies, Peaches

The Science Behind Orange Foods

What makes orange produce so nutritionally valuable? The answer lies in their rich carotenoid content. Beta-carotene, the most well-known of these compounds, converts to vitamin A in your body—a nutrient essential for vision, immune function and cell growth.

Orange foods also tend to be excellent sources of vitamin C, folate, potassium, and dietary fibre. This combination of nutrients works together to support multiple body systems, making these colourful foods some of the most efficient ways to meet your daily nutritional needs.

Fuel Your Energy Naturally

Feeling sluggish by mid-afternoon? Orange foods can provide the sustained energy your body craves.

Sweet Potatoes are complex carbohydrate powerhouses that release energy slowly into your bloodstream. Unlike sugary snacks that cause energy spikes and crashes, a baked sweet potato provides steady fuel for hours. They’re also rich in B vitamins, which help your body convert food into usable energy.

Oranges and Mandarins offer natural sugars paired with fibre, creating a perfect energy-boosting snack. The vitamin C content also helps your body absorb iron more effectively, combating fatigue at its source.

Butternut Squash delivers complex carbohydrates alongside magnesium, a mineral that plays a crucial role in energy production within your cells.

Boost Your Iron Absorption

Iron deficiency is surprisingly common, especially among women. Orange foods can help your body make the most of the iron in your diet.

Peppers (particularly the orange and yellow varieties) are vitamin C champions. Just half a cup provides more vitamin C than you need in an entire day. Pair them with iron-rich foods like spinach or lentils to dramatically increase iron absorption.

Papaya contains both vitamin C and folate, nutrients that work together to support healthy red blood cell production and prevent anaemia.

Support Your Liver and Natural Detox

Your liver processes everything you eat and drink, working tirelessly to filter toxins from your system. Orange foods provide targeted support for this vital organ.

Carrots contain compounds that stimulate bile production, helping your liver break down fats more efficiently. The beta-carotene also protects liver cells from damage caused by toxins and free radicals.

Turmeric (fresh turmeric root has a beautiful orange colour) contains curcumin, a compound that supports liver detoxification pathways and may help protect against liver damage.

Orange-fleshed Melons like cantaloupe are high in water content and potassium, helping to flush toxins through your kidneys while supporting overall hydration.

Enhance Your Brain Health

Your brain needs specific nutrients to function at its best and orange foods deliver several brain-boosting compounds.

Sweet Potatoes provide steady glucose to fuel your brain, along with choline, which supports memory and cognitive function. The complex carbohydrates help maintain focus throughout the day without the mental fog that comes from blood sugar fluctuations.

Orange-coloured Squashes contain folate, which plays a crucial role in neurotransmitter production. Adequate folate intake is linked to better mood regulation and cognitive performance.

Persimmons (when in season) offer unique antioxidants that may help protect brain cells from age-related damage.

Achieve Radiant, Healthy Skin

Want to glow from within? Orange foods provide the building blocks for healthy, vibrant skin.

Carrots are perhaps the most famous skin-supporting food, and for good reason. Beta-carotene acts as a natural sunscreen from the inside out, helping protect your skin from UV damage. Regular consumption can give your skin a subtle, healthy-looking glow.

Apricots (fresh or dried) provide vitamin A, which promotes cell turnover and helps maintain smooth, youthful-looking skin. They also contain vitamin E, which works alongside vitamin A to protect skin from environmental damage.

Orange Bell Peppers deliver vitamin C essential for collagen production, keeping your skin firm and elastic.

Fight Inflammation Throughout Your Body

Chronic inflammation contributes to numerous health problems, from joint pain to heart disease. Orange foods provide natural anti-inflammatory compounds.

Pumpkin contains alpha and beta-carotene, which have been shown to reduce inflammatory markers in the body. The seeds are also rich in zinc, which supports immune function and wound healing.

Ginger (fresh ginger has orange undertones) contains gingerol, a powerful anti-inflammatory compound that may help reduce muscle soreness and joint pain.

Oranges themselves provide flavonoids like hesperidin, which has anti-inflammatory properties and may help lower blood pressure.

Support Electrolyte Balance

Proper hydration isn’t just about water—you need electrolytes to maintain fluid balance and support muscle function.

Cantaloupe is exceptionally high in potassium, an electrolyte that works with sodium to regulate fluid balance. It’s also about 90% water, making it an excellent choice for hydration.

Orange Juice (in moderation) provides potassium and natural sugars that can help replenish electrolytes after exercise. Choose fresh-squeezed varieties without added sugars.

Promote Internal Cleansing and Beat Bloating

Digestive comfort affects how you feel throughout the day. Several orange foods can help keep your digestive system running smoothly.

Papaya contains papain, an enzyme that helps break down proteins and may reduce bloating after meals. The high water and fibre content also promote regular bowel movements.

Sweet Potatoes provide both soluble and insoluble fibre, feeding beneficial gut bacteria while promoting regularity.

Carrots offer gentle fibre that supports healthy digestion without causing gas or discomfort for most people.

Help Regulate Blood Sugar

Maintaining stable blood sugar levels is crucial for sustained energy and overall health.

Pumpkin has a relatively low glycaemic index despite its natural sweetness. The fibre content helps slow sugar absorption, preventing blood sugar spikes.

Sweet Potatoes release their natural sugars slowly, thanks to their complex carbohydrate structure. This makes them a better choice than regular potatoes for blood sugar management.

Strengthen Your Bones with Natural Calcium

While not the highest sources, some orange foods contribute to your daily calcium needs.

Dried Apricots provide calcium along with other bone-supporting nutrients like potassium and magnesium. They’re also rich in vitamin K, which helps your body use calcium effectively.

Orange-coloured Leafy Greens like certain varieties of chard contain calcium, magnesium, and vitamin K—all essential for bone health.

Start Adding More Orange to Your Plate

Transform your health by embracing the vibrant world of orange foods. Start small by adding one new orange fruit or vegetable to your weekly shopping list. Try roasting butternut squash as a side dish, blending carrots into a smoothie, or snacking on fresh orange segments.

Consider preparing a colourful autumn salad with roasted sweet potato, or experiment with adding turmeric to your morning smoothie. Each orange food you include brings unique benefits, so variety is key to maximising your nutritional intake.

These sunshine-coloured gems and experience the energy, vitality, and wellness they can bring to your daily life. Your body will thank you for every vibrant, nutritious bite.

Further Reading: Why You Should Eat More Purple, Why Eating Green Is Good For You, Eat the Rainbow: The Power of Red

Grow Your Own: Best Fruits for Your Garden, The Importance of Growing Your Own Food

All About Onions

Onions are a true kitchen staple, adding a foundational flavour to countless dishes around the world. But have you ever experienced the crisp, pungent taste of one pulled straight from your own garden? Growing your own onions is a deeply rewarding process, and with a little guidance, it’s something any gardener can achieve.

A Brief History of the Humble Onion

The onion, known botanically as Allium cepa, is one of the oldest cultivated vegetables in the world. It belongs to the same plant family as garlic, leeks, chives and shallots. While its exact wild origins are uncertain, botanists believe it likely originated in Central Asia. Archaeological and written records suggest that onions were being cultivated in ancient Egypt as far back as 3500 BC. They were not just food; they were worshipped for their spherical shape and concentric rings, which were thought to symbolise eternal life.

From ancient civilisations to medieval kitchens and modern-day allotments, the onion has remained a constant. Its ability to be stored for long periods made it an essential crop, providing vital nutrition and flavour when other fresh produce was scarce. Today, it’s hard to imagine a cuisine that doesn’t rely on the onion’s unique ability to build a rich and savoury base.

Onion Varieties for Your Garden

When you decide to grow onions, you’ll find there are many varieties to choose from. They are typically categorised by colour—red, white and yellow (or brown)—and can be grown either from seeds or from “sets,” which are small, immature bulbs. For beginner gardeners, starting with sets is often the easiest and most reliable method.

Here are some excellent varieties that perform well in the UK climate:

Yellow/Brown Onions

These are the classic all-rounders, perfect for cooking. They have a strong flavour that mellows beautifully when sautéed, roasted, or caramelised.

  • ‘Sturon’: A very popular and reliable variety. It produces firm, globe-shaped bulbs with golden-brown skin and stores exceptionally well. It’s a great choice for a main crop.
  • ‘Setton’: An improved version of ‘Sturon’, offering even better yields and excellent storage potential. It has good resistance to bolting (flowering prematurely).
  • ‘Stuttgart Giant’: A traditional favourite that produces large, slightly flattened bulbs. It’s known for its mild flavour and is good for both cooking and slicing raw into salads.

Red Onions

Known for their vibrant colour and milder, sweeter taste, red onions are wonderful in salads, salsas, and sandwiches. They also add a lovely colour to cooked dishes.

  • ‘Red Baron’: This is one of the most reliable red onion varieties for the UK. It produces deep red, globe-shaped bulbs with a crisp texture and good flavour. It also stores well for a red onion.
  • ‘Electric’: A fast-maturing variety that produces flat-topped, vivid red bulbs. It’s best used relatively quickly after harvesting as it doesn’t store as long as other types.

White Onions

White onions have a sharper, more pungent flavour when raw but become sweet when cooked. They are a staple in many Mexican dishes.

  • ‘Snowball’: A classic white onion that produces round, pure-white bulbs. It has a mild flavour and is best used fresh from the garden, as it has a shorter storage life.

How to Grow Onions

Growing onions is a straightforward process. You can start them from seed for a cheaper but more labour-intensive option, or from sets for an easier, quicker crop. We’ll focus on growing from sets, as it’s the most common method in the UK.

When and Where to Plant

  • Autumn Planting: Some hardy varieties, like ‘Radar’ and ‘Electric’, can be planted in September or October. This gives them a head start, resulting in an earlier harvest the following summer.
  • Spring Planting: The main planting season for onion sets is from March to April, once the soil has warmed up and is workable.

Onions need a sunny, open spot with well-drained soil. They do not thrive in heavy, waterlogged clay. Before planting, prepare the bed by removing any weeds and stones. Dig in some well-rotted organic matter, like compost, to improve soil structure and fertility. A week or two before planting, rake in a general-purpose fertiliser. Onions prefer a soil pH between 6.0 and 7.0.

How to Plant Onion Sets

Planting your sets is simple. Follow these steps for success:

  1. Prepare the Sets: Gently separate the small bulbs.
  2. Mark Your Rows: Use a string line to create straight rows. This makes weeding much easier later on. Space your rows about 25-30cm (10-12 inches) apart.
  3. Plant the Bulbs: Push each set into the soil so that just the very tip is showing above the surface. If your soil is firm, you may need to use a trowel to make a small hole for each one.
  4. Spacing: Space the sets about 10-15cm (4-6 inches) apart within the row. This gives them enough room to swell into full-sized bulbs.

Birds can sometimes be a problem, as they may pull the newly planted sets out of the ground. Covering the bed with horticultural fleece or netting for a few weeks until the roots are established can prevent this.

Caring for Your Onion Crop

Once planted, onions are relatively low-maintenance, but a little care will ensure a healthy, heavy crop.

Watering

Water your onions regularly, especially during dry spells. The soil should be kept consistently moist but not waterlogged. When the bulbs start to swell, consistent watering is crucial. Stop watering completely once the onions are fully grown and the foliage starts to turn yellow and fall over, as this helps them to mature and prepare for storage.

Weeding

It is very important to keep your onion patch weed-free. Onions have shallow roots and do not compete well with weeds for water and nutrients. Weed carefully by hand or with a hoe, taking care not to damage the delicate onion bulbs just below the surface.

Feeding

If you prepared the soil well before planting, your onions may not need additional feeding. However, if growth seems slow, you can give them a boost in early summer with a high-nitrogen liquid feed, like a sulphate of ammonia fertiliser. Avoid feeding them after mid-summer, as this can encourage soft growth that won’t store well.

Pests and Diseases

Onions are generally robust, but there are a few issues to watch out for:

  • Onion White Rot: This is a serious fungal disease that causes the leaves to turn yellow and wilt, and a white, fluffy mould appears on the base of the bulb. There is no chemical cure, and the fungus can remain in the soil for many years. If you find it, you must remove and destroy affected plants and avoid growing onions, leeks, or garlic in that spot for at least eight years.
  • Leek Rust: This appears as bright orange pustules on the leaves. It’s more common in wet weather. While it looks alarming, it rarely affects the bulb’s development. Ensure good air circulation and avoid overcrowding to reduce the risk.
  • Onion Fly: The larvae of this fly burrow into the bulbs, causing them to rot. You can protect your crop by covering it with insect-proof mesh from May onwards.

Harvesting and Storing Your Onions

Your onions will tell you when they are ready for harvesting. The leafy tops will start to turn yellow and flop over. This usually happens in late summer, from August to September.

How to Harvest

On a dry day, gently lift the bulbs from the soil using a garden fork. Be careful not to spear them! You can leave them on the surface of the soil for a day or two to dry in the sun, but bring them under cover if rain is forecast.

How to Dry and Cure Onions

Properly drying, or “curing,” your onions is the secret to making them last for months.

  1. Find a Dry Space: Lay the onions out in a single layer on racks or trays. An airy greenhouse, a sunny conservatory, or a well-ventilated shed is ideal. Make sure they are not touching, as this allows air to circulate freely.
  2. Let Them Cure: Leave them to dry for two to three weeks, or until the foliage is dry and papery and the outer skins are crisp.
  3. Prepare for Storage: Once cured, you can trim the roots off the bottom of the bulb and shorten the dried tops. You can either cut the tops down to about 2.5cm (1 inch) or leave them long if you plan to create a traditional onion plait.

How to Store Onions

Store your cured onions in a cool, dry, and dark place. Net bags, old tights, or plaited strings hung from the ceiling are perfect as they allow for good air circulation. Avoid storing them in plastic bags, as this will cause them to rot. Do not store them with potatoes, as onions release ethylene gas which can cause potatoes to sprout prematurely.

Properly stored, maincrop varieties like ‘Sturon’ and ‘Red Baron’ can last well into the following spring.

Using Your Home-Grown Onions

There is nothing more satisfying than cooking with produce you have grown yourself. The flavour of a freshly harvested onion is often more intense and vibrant than anything you can buy. Here are a few simple recipe ideas to make the most of your crop:

  • Classic French Onion Soup: The ultimate celebration of the onion. Slowly caramelise thinly sliced onions for at least 40 minutes until they are deeply brown and sweet, then simmer in a rich beef broth. Top with a crusty slice of bread and melted Gruyère cheese.
  • Caramelised Onion Tart: A simple yet elegant dish. Spread deeply caramelised onions over a sheet of puff pastry, crumble over some goat’s cheese or feta, and bake until golden.
  • Simple Onion Bhajis: Mix thinly sliced onions with a spiced gram flour batter and fry in small spoonfuls until crisp and golden brown. A perfect snack or starter.
  • Roasted Onions: Peel and halve your onions, toss them with olive oil, salt, and a sprig of thyme, and roast them in a hot oven until tender and sweet.

Your Garden, Your Kitchen

Growing onions is a journey that connects you to the food you eat. From the simple act of pushing a small set into the soil to the satisfaction of plaiting your cured crop for winter storage, it’s a process that is both grounding and fulfilling. You can bring a fundamental ingredient from your garden straight to your plate, adding flavour and nourishment to your meals. We hope this guide has encouraged you to give it a try.

Further Reading: Your Complete Guide to Growing Garlic, All About Pumpkins, What to Do in Your Vegetable Garden in September